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  6. Kale vs. Alfalfa seeds

Kale vs. Alfalfa seeds — In-Depth Nutrition Comparison

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A recap on differences between Kale and Alfalfa seeds

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, Vitamin B6, and Vitamin E , however, Alfalfa seeds are higher in Vitamin B5, Zinc, Phosphorus, and Folate.
  • Kale covers your daily Vitamin K needs 655% more than Alfalfa seeds.
  • Alfalfa seeds contain 85 times less Vitamin A RAE than Kale. Kale contains 681µg of Vitamin A RAE, while Alfalfa seeds contain 8µg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Alfalfa seeds, sprouted, raw.

Infographic

Kale vs Alfalfa seeds infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
4
:
6
Alfalfa seeds
Alfalfa seeds
Contains more Calcium +125%
Contains more Potassium +188.6%
Contains more Manganese +121.3%
Contains more Selenium +50%
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains less Sodium -73.9%
Contains more Zinc +283.3%
Equal in Iron - 0.96
Equal in Copper - 0.157
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Alfalfa seeds
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 36% 20% 30% 7% 1% 26% 53% 25% 4%
Contains more Calcium +125%
Contains more Potassium +188.6%
Contains more Manganese +121.3%
Contains more Selenium +50%
Contains more Magnesium +50%
Contains more Phosphorus +150%
Contains less Sodium -73.9%
Contains more Zinc +283.3%
Equal in Iron - 0.96
Equal in Copper - 0.157

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Kale
Kale
6
:
4
Alfalfa seeds
Alfalfa seeds
Contains more Vitamin A +8687.7%
Contains more Vitamin E +4150%
Contains more Vitamin C +400%
Contains more Vitamin B6 +305.9%
Contains more Vitamin K +2578.7%
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +1049%
Contains more Folate +176.9%
Equal in Vitamin B3 - 0.481
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Alfalfa seeds
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 1% 0% 28% 19% 30% 10% 34% 8% 27% 0% 77%
Contains more Vitamin A +8687.7%
Contains more Vitamin E +4150%
Contains more Vitamin C +400%
Contains more Vitamin B6 +305.9%
Contains more Vitamin K +2578.7%
Contains more Vitamin B1 +43.4%
Contains more Vitamin B2 +80%
Contains more Vitamin B5 +1049%
Contains more Folate +176.9%
Equal in Vitamin B3 - 0.481

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
:
3
Alfalfa seeds
Alfalfa seeds
Contains more Carbs +168.1%
Contains more Other +117.5%
Contains more Protein +110%
Contains more Fats +72.5%
Equal in Water - 92.82
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Alfalfa seeds
4% 2% 93%
Protein: 3.99 g
Fats: 0.69 g
Carbs: 2.1 g
Water: 92.82 g
Other: 0.4 g
Contains more Carbs +168.1%
Contains more Other +117.5%
Contains more Protein +110%
Contains more Fats +72.5%
Equal in Water - 92.82

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
1
:
2
Alfalfa seeds
Alfalfa seeds
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +111.9%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Alfalfa seeds
13% 10% 77%
Saturated Fat: 0.069 g
Monounsaturated Fat: 0.056 g
Polyunsaturated fat: 0.409 g
Contains less Saturated Fat -24.6%
Contains more Monounsaturated Fat +86.7%
Contains more Polyunsaturated fat +111.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Kale Alfalfa seeds
Lower in Saturated Fat ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Kale Alfalfa seeds Opinion
Net carbs 3.63g 0.2g Kale
Protein 1.9g 3.99g Alfalfa seeds
Fats 0.4g 0.69g Alfalfa seeds
Carbs 5.63g 2.1g Kale
Calories 28kcal 23kcal Kale
Fructose 0.12g Alfalfa seeds
Sugar 1.25g 0.2g Alfalfa seeds
Fiber 2g 1.9g Kale
Calcium 72mg 32mg Kale
Iron 0.9mg 0.96mg Alfalfa seeds
Magnesium 18mg 27mg Alfalfa seeds
Phosphorus 28mg 70mg Alfalfa seeds
Potassium 228mg 79mg Kale
Sodium 23mg 6mg Alfalfa seeds
Zinc 0.24mg 0.92mg Alfalfa seeds
Copper 0.156mg 0.157mg Alfalfa seeds
Manganese 0.416mg 0.188mg Kale
Selenium 0.9µg 0.6µg Kale
Vitamin A 13621IU 155IU Kale
Vitamin A RAE 681µg 8µg Kale
Vitamin E 0.85mg 0.02mg Kale
Vitamin C 41mg 8.2mg Kale
Vitamin B1 0.053mg 0.076mg Alfalfa seeds
Vitamin B2 0.07mg 0.126mg Alfalfa seeds
Vitamin B3 0.5mg 0.481mg Kale
Vitamin B5 0.049mg 0.563mg Alfalfa seeds
Vitamin B6 0.138mg 0.034mg Kale
Folate 13µg 36µg Alfalfa seeds
Vitamin K 817µg 30.5µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg 0.134mg Alfalfa seeds
Isoleucine 0.114mg 0.143mg Alfalfa seeds
Leucine 0.133mg 0.267mg Alfalfa seeds
Lysine 0.114mg 0.214mg Alfalfa seeds
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg 0.145mg Alfalfa seeds
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.069g Kale
Monounsaturated Fat 0.03g 0.056g Alfalfa seeds
Polyunsaturated fat 0.193g 0.409g Alfalfa seeds

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Alfalfa seeds
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
258%
Kale
20%
Alfalfa seeds
Minerals Daily Need Coverage Score
22%
Kale
21%
Alfalfa seeds

Comparison summary

Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.017g)
Which food is lower in Sugar?
Alfalfa seeds
Alfalfa seeds is lower in Sugar (difference - 1.05g)
Which food contains less Sodium?
Alfalfa seeds
Alfalfa seeds contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes ()
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Alfalfa seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168384/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.